4 dietary programs for weight gain

If you're just starting out in bodybuilding and aiming to build muscle mass, you already know how important it is to work and train regularly throughout your weight-building weeks.

On the other hand, diet should not be neglected, as it is essential to your progress. 

You're probably wondering how you can adapt your diet to help you gain mass. What are the principles of an effective diet, which foods to choose or avoid, and how to compose meals and snacks optimized for your results?

This article offers concrete answers with 4 examples of dietary programs for beginners and advanced users: 

1. Food plan n°1: balanced basics
2. Nutritional program n°2: the flexitarian option, meat and fish-free for weight gain
3. Eating plan n°3: high-calorie for fast gains
4. Nutritional programme n°4: adapted to female weight gain

Designed to meet your nutritional needs, increase your caloric intake and stimulate protein synthesis, these programs incorporate a variety of healthy foods perfect for building muscle. Whether you're an omnivore, a flexitarian, or looking for a high-calorie program for quick gains, you'll find the ideal plan for you.

Key principles of diet for weight gain

To build muscle mass, it's vital not only to increase your calorie intake, but also to improve the quality of what you eat. Let's take a look at the fundamental principles of effective nutrition for mass gain.

Understanding your caloric needs

The first step is to identify your caloric requirements for mass gain, as well as your protein needs and your daily carbohydrate and fat requirements.

Successful muscle gain requires a caloric surplus, i.e. consuming more calories than you burn. This surplus provides the energy needed to build muscle. 

However, too much could lead to unwanted fat accumulation. It is therefore essential to calculate your daily calorie intake, taking into account your basal metabolic rate, level of physical activity and mass gain goal. 

A caloric surplus of 10 to 20% is generally recommended. The reference values are 45 to 55 kcal/kg/d and around 2 g protein/kg/d.

The importance of macronutrients

Respecting specific macronutrient intakes is the second key principle. 

Macronutrients - proteins, carbohydrates and lipids- all play a crucial role in mass gain. 

Proteins, the cornerstones of muscle, should be consumed at a level of around 1.8 to 2.2 grams per kilogram of body weight per day, and are found in a variety of foods, both animal and vegetable. 

Carbohydrates, the main source of energy, should account for 40-55% of total calorie intake, and are mainly found in starchy foods and certain fruits and vegetables. 

Lipids, essential for various biological functions, should make up 25-35% of calorie intake, with a preference for good fats, such as the omega-3 fatty acids (EPA and DHA) found in oily fish and certain vegetable oils.

Hydration and recovery

The third principle not to be underestimated is hydration and recovery. 

Water plays an essential role in transporting nutrients and regulating temperature. It is recommended to drink at least 1.5 liters of water a daywith necessary adjustments according to the intensity of sporting activity and the heat. 

Adequate recovery is just as crucial as training and diet in promoting mass gain. This rest allows for muscle repair and strengthening. 

Ideally, you should allow around 48 hours' rest between sessions dedicated to the same muscle groups, while ensuring 7 to 9 hours' sleep per night.

Food plan n°1: Balanced basics

This dietary program is perfect for beginners aspiring to build muscle mass without getting bogged down in complex details. 

It is based on a balanced and diversified diet, providing all the nutrients required for muscular development. In this example, macronutrients are distributed as follows: 30% fat, 50% carbohydrates and 20% protein (in terms of % of total calorie intake). It is designed for a base weight of 80 kg, to be adapted according to your weight, your feelings and your results.

• Calories: approx. 3,500 kcal
• Protein: 171 g
• Carbohydrates: 366 g
• Fat: 143 g 

Here's a typical menu for a day.

High-protein, high-energy breakfast

Starting the day with a breakfast rich in proteins, carbohydrates and fats is essential. It provides the proteins needed by muscles, energy thanks to carbohydrates, and a feeling of satiety via lipids. Here's an example of a complete breakfast:

• A 3-egg omelette (free-range or organic) with grated cheese and spinach
• Two slices of wholemeal bread with a little butter and jam
• A glass of milk or plain yoghurt for the probiotics crucial for weight gain
• Fresh fruit or compote for fibre and vitamins

Please note that for this table and the following ones, these values are approximate and may vary according to preparation methods and the specific products used.

The quantities indicated for each food are typical portions for an average adult meal, but may need to be adjusted according to individual energy requirements.

Breakfast rich in protein and complex carbohydrates

Breakfast is a crucial part of your day, especially if you're training in the afternoon, and should include protein and complex carbohydrates.

They support protein synthesis and provide sustainable energy, avoiding blood sugar spikes.

Here's a suggestion for a nutritious breakfast:

• One portion of grilled chicken or baked fish, sources of lean protein
• A side dish of brown rice or quinoa for complex carbohydrates
• A green salad with tomatoes, cucumbers and olives, for fibre and vitamins
• A homemade vinaigrette with olive oil, balsamic vinegar and mustard
• Fresh fruit or fruit salad to finish on a healthy sweet note

Nutritious snacks to maintain energy

Snacks between meals are important to avoid energy slumps and maintain adequate caloric intake.

You can design your own snacks or make your own homemade gainer. Either way, opt for foods rich in healthy proteins, carbohydrates and fats, without excess sugar or calories. Here are a few options:

• A protein shaker, with milk or water, for a quick protein boost. In this case, it's important to choose a whey suitable for mass gain, or a gainer. If you're on a creatine cure, you can add creatine to the shaker.
• A handful of oilseeds for healthy fats and energy
• A homemade cereal bar or muesli with cottage cheese, for carbohydrates and protein
• A banana or apple with a little peanut butter, for fiber and healthy fats

If you opt for a gainer, be careful about the ingredients and choose gainers without additives or sweeteners.

Dinner combining protein, healthy fats and vegetables

A light but satisfying dinner should include proteins, good fats and vegetables, providing vitamins, minerals and fibre. 

Omega-3s, present in certain lipids, have anti-inflammatory effects that are beneficial for recovery. Here's an idea for a balanced meal:

• A portion of organic farmed trout, ideally from France, grilled or en papillote, rich in omega-3 fatty acids.
• Green vegetables steamed or sautéed with a little coconut oil
• Lentils or chickpeas, for vegetable protein and fibre
• A fromage frais or plain yoghurt to finish on a light note
• A square of dark chocolate with over 70% cocoa for an evening's pleasure

Eating plan n°2: The flexitarian, meat- and fish-free option for weight gain

This program is designed for those who wish to limit their meat consumption. Building muscle is perfectly feasible for this type of profile, provided you select your protein sources meticulously. It is also crucial to ensure an adequate intake of iron, zinc, calcium and vitamin B12, which are often in short supply on a vegetarian diet. The program is based on the following ideal proportions: 25% protein, 55% carbohydrates and 20% fat. It is designed for a base weight of 80 kg, to be adapted according to your weight, your feelings and your results.

• Calories: 3,400 kcal
• Protein: 164 g
• Carbohydrates: 402 g
• Fat: 147 g 

Here's a typical menu for a day.

High-protein, high-energy breakfast

To get the day off to a good start, a breakfast rich in quality proteins, carbohydrates and fats is essential. Here's a suggestion for a breakfast that's both high in protein and full of energy:

• A bowl of rolled oats with vegetable milk (soy, almond, etc.) and dried fruit (raisins, apricots, etc.).
• A slice of wholemeal bread spread with cheese or hummus
• A glass of orange juice

On this subject, please see our article on dietary supplements for mass gain or our dossier on whey and spirulina.

Breakfast rich in protein and complex carbohydrates

Your breakfast should provide complete plant proteins, i.e. including all the essential amino acids. To achieve this, combine legumes (lentils, chickpeas, beans, etc.) and cereals (rice, quinoa, bulgur, etc.). Discover an example of a breakfast rich in proteins and complex carbohydrates:

• One portion of chili sin carne with kidney beans, corn, tomatoes and spices
• One portion of brown rice or corn tortillas
• Avocado salad with rapeseed oil
• Fresh fruit or compote
• A low-carb whey shaker to accompany this meal

Vegetarian Breakfast

Nutritious snacks to maintain energy

Nutritious snacks are important to maintain optimal energy levels and meet your protein needs. Here are some suggestions for beneficial snacks:

• A protein powder shaker with milk, plant milk or water, or a portion of Protéalpes gainer.
• A handful of oilseeds (almonds, walnuts, hazelnuts, etc.)
• A homemade cereal bar or muesli with soy yoghurt (delicious for a post-workout carbohydrate boost)
• A banana or apple with almond butter

Dinner combining protein, healthy fats and vegetables

Dinner, although lighter than the rest of the day's intake, should still provide a significant amount of protein, carbohydrates and fats. It's also important to consume healthy fats, particularly omega-3s (DHA and EPA), which have anti-inflammatory and recovery-boosting effects. Vegetables, rich sources of vitamins, minerals and fiber, are a must. Here's an example of a balanced dinner:

• One portion of marinated tofu, grilled seitan or seitan sauce
• Green vegetables steamed or sautéed in coconut oil (broccoli, green beans, spinach, etc.).
• A portion of quinoa or couscous
• Cottage cheese
• A square of dark chocolate, 70% cocoa or more, lecithin-free

Eating plan n°3: High-calorie for quick gains

This diet program is designed for beginners who have difficulty gaining weight and want to boost their mass gain. As with the others, it can be adapted to your specific needs and tastes, but is a good basis for ectomorph weight gain. Based on a diet a little higher in calories than the others, this diet is interesting for beginners or for a certain phase.

It involves eating frequently and in large quantities, which may require a little effort to adapt. Macronutrients are distributed as follows: 18% protein, 46% carbohydrates and 37% fat. Here's an example of a daily menu. It is designed for a base weight of 75 kg, to be adapted to your weight, your feelings and your results.

• Calories: 3,600 kcal
• Protein: 154 g
• Carbohydrates: 421 g
• Fat: 150 g 

Boost your breakfast with extra calories

Breakfast should be rich and balanced in quality proteins, carbohydrates and fats. Enrich it with butter, honey, cheese or cream to increase calorie intake. Here's a suggestion for a high-calorie breakfast:

• Four slices of wholemeal bread with butter and honey
• A large glass of milk or a milkshake with milk, banana and Protéalpes protein powder
• Two pieces of fresh fruit or a fruit salad

A high-calorie breakfast to support muscle growth

Breakfast should promote protein synthesis with quality proteins and provide lasting energy with complex carbohydrates. Don't hesitate to increase portions and enrich your dishes with a variety of protein sources. Include resistance exercise in your weekly routine to maximize the benefits of the food you eat. A breakfast suggestion for an athlete looking to improve energy intake might include:

• One portion of ground steak (free-range or organic) or breaded chicken (free-range or organic).
• Wholemeal pasta or fried potatoes
• A creamy sauce with crème fraîche, cheese and mushrooms
• A green salad with tomatoes, cucumbers and olives
• A vinaigrette made with olive oil, balsamic vinegar and mustard
• A dessert such as chocolate cake or fruit tart

Energy-dense snacks

Snacks should maintain a high caloric intake while meeting your protein needs.

Choose energy-dense foods, i.e. foods with a high caloric content per gram.

Here are some ideas for energy snacks (you'll find more in our content dedicated to gainer recipes for ectomorphs):

• A handful of dried fruit (dates, figs, apricots, etc.)
• A homemade energy bar

Caloric lunches for effective weight gain

Dinner, lighter than lunch, continues to provide protein for muscle development, while limiting carbohydrates to reduce fat storage. It's essential to incorporate good lipids, such as omega-3s, which are beneficial against inflammation and for recovery. Vegetables, rich in vitamins, minerals and fiber, should not be overlooked. Example of a mass-building dinner:

• A shaker of gainer with milk or water
• A portion of grilled or en papillote French trout
• Green vegetables, steamed or sautéed in coconut oil (broccoli, green beans, spinach...)
• One portion of lentils or chickpeas
• Cottage cheese or plain yoghurt
• A square of dark chocolate, 70% cocoa or more

Nutritional program n°4: weight gain for women

The female body, because of its metabolism and body composition, may react differently to certain diets than the male body. In addition, macronutrient distribution may need to be adjusted according to individual results to optimize muscle gains while maintaining a healthy hormonal balance.

This specific diet plan for mass gain in women focuses on a balanced intake of macronutrients and a selection of foods that promote health and muscle development. 

It has been designed for a 60 kg woman, to be adapted to your weight, your feelings and your results. As a reminder, in relation to weight, we aim to have around 2 g/kg bodyweight of protein, and 50 kcal/kg of daily calorie intake. These requirements can of course be fine-tuned to suit each individual.

• Protein: 132g
• Carbohydrates: 183g
• Fat: 47g
•  Calories: 1855

Each meal and snack is designed to provide the energy and nutrients needed for muscle growth, while ensuring a varied and enjoyable diet.

Breakfast: energy start

• Low-glycemic index carbohydrates: pre-cooked rolled oats with a little banana and honey
• Wholemeal bread: 2 slices with a little butter and jam or honey.

Breakfast: rich in protein and complex carbohydrates

• Chicken cutlet (free-range or organic): 150g grilled for quality protein.
• Quinoa or basmati rice: 200g cooked to provide complex carbohydrates and support insulin levels for muscle growth.
• Green vegetables: steamed broccoli or spinach, rich in fiber and essential micronutrients.
• Seasoning: use olive oil and/or rapeseed oil, rich in beneficial fatty acids (EPA & DHA).

Snacks

Here are some suggestions for interesting snacks:

• Protein smoothie: mix a scoop of Protéalpes whey protein with 200ml of milk and 100 to 200ml of water, depending on the desired consistency (or a calcium-rich vegetable alternative), add a banana for carbohydrates, a teaspoon of peanut butter for healthy fats and possibly a teaspoon of instant coffee, or a portion of Protéalpes gainer.
• A handful of oilseeds (almonds, walnuts, hazelnuts, etc.)
• A homemade cereal bar or muesli with soy yoghurt (delicious for a post-workout carbohydrate boost)
• A banana or apple with almond butter

Dinner: light but nutritious

• Oily fish: organic and French farmed trout, grilled or en papillote, for a rich source of omega-3.
• Wholegrain pasta: a moderate portion to continue providing complex carbohydrates.
• Green salad: with tomatoes, cucumbers and a homemade olive oil dressing.
• Fromage blanc: rich in protein and low in fat, perfect for ending a meal on a light note.

Please note that this nutritional advice should be adapted to your personal experience and results.